How to Fuel Up for your Workout

If the weights ever feel heavy after your warmup sets, or you find yourself coming out of the gate too hard during the WOD, you’re not alone. Rather than crumple into a pile of gasps and sweat, maybe you should consider fueling up DURING your workout. 

We all know how important fuel is to building muscle. The right nutrition can heavily impact your path towards your goals, both negatively or positively. In this article, we’ll talk about the right way to approach your workout nutrition, depending on your fitness goals.

The body needs carbohydrates, proteins and fats in order to function. The body will use whatever fuel is available to keep functioning and get you through your workouts.

As we talk about what to sip on during your workout, your goals on how and what you want your body to use as fuel is important. But before we dive into some ideas to help you towards your goals, be sure you’re getting your nutrition on track overall.  Otherwise, getting into the specifics won’t really help you. Getting your nutrition right around your workouts has to be your first priority. If you’re not already eating well around your workouts, focus on the basics first before incorporating intra workout nutrition.

If performance or building muscle is your priority, this one’s for you.

In order to build muscle, your body needs enough calories for all of its normal daily functions, and then some. For those interested in building muscle, incorporating carbohydrates and protein during your workouts will ensure your body isn’t breaking down your valuable muscle to keep your workouts fueled.

Powders that are easily digestible will be easiest to take during your training sessions. There are many supplements out there with simple carbohydrates and protein.

For protein sources, look for whey protein isolates or hydroslates or even a high quality branched chain amino acids (BCAA) powder. Pair this with an easily digested carbohydrate source such as dextrose, maltodextrin, or glucose. A good rule of thumb is 30 grams of carbs per hour while strength training and 5-10 grams of protein or bcaa’s. Do your homework, stick to clean ingredients and avoid anything you can’t understand. If it sounds like a chemical, it probably is.

If your primary goal is to lose fat, and hopefully maintain the muscle mass you’ve got, your best bet is going to be to sip on BCAAs (Branched Chain Amino Acids) during your workout. You want your primary fuel source to come from your fat stores, so adding a simple carbohydrate supplement won’t benefit you until you’ve lost the fat you’re looking to lose.

Taking BCAAs helps your body use those easily digested proteins for fuel before breaking down your muscles. Fat is hard to utilize during your workouts, so your body will have a tendency to try to break down what’s readily available, which in this case are your muscles.

Please don’t try to guzzle a shake before you jump into Fran or another high intensity metcon, either.  That will have you running to the bathroom. Your may become extremely nauseous since the body is trying to push fresh blood flow to your working muscles and can’t effectively digest at the same time.

Instead, sip on your shake during your power lifts and Olympic lifts then finish it off AFTER the metcon. 

Above all, always sip on water throughout your workouts and get real about the kind of work you’re doing. Giving your body what it needs to perform is essential to your goals. Be smart and do what’s right for you!


Grand Trunk CrossFit – CrossFit


4 rounds

:20 BB good morning

:20 BB thruster

:20 situps

:20 leg swings


:90/each banded hamstring (off the rig)

:90/each banded shoulder (whatever they need)


Metcon (Time)

For Time:

800 Meter Run

50 Barbell Thrusters (75/55)

400 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 KBS 53/35
20 MTC- if you think you will be over its ok to scale the run to your ability

-15-20 minute range

-majority of today’s workout will likely be spent running

– find a run pace that allows you to go big on the thrusters and KBS

Running sub:

800/400m row

air runner 700/300m Run


Deadlift (4×15)

4 Sets:

15 Unbroken Deadlifts @ 50% of 1RM Deadlift (same weight)

– some could share a bar

-not for time but do with little rest in between

-The goal is to rest the minimum amount of time it takes, and to complete the next set unbroken

-If you don’t know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15


Grand Trunk CrossFit – CrossFit




pigeon stretch


Danny Dietz (Time)

1 mile Run

26 Power Cleans (185/135 lb)

80 Push-Ups

1 minute Rest

600 meter Run

28 Front Squats (185/135 lb)

50 Pull-Ups
On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. Ge died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.


Grand Trunk CrossFit – CrossFit


3 rounds

:30 lunges

:30 HS hold

:30 sit-ups


barbell smash quads and traps


Metcon (AMRAP – Reps)

On the 2:00 x 5 Sets:

50′ Single Dumbbell Overhead Walking Lunge (50/35)

Max Strict HSPU in Time Remaining
-Rounds begin on the 0:00, 2:00, 4:00, 6:00, and 8:00

-DB weight should be something that allows you to complete the 50′ in 1 minute or less

-With the remaining time in each window, complete as many strict HSPU as possible

-recommend balancing things out by going 25′ on the right and 25′ on the left


-kipping HSPU

-seated DB strict press


Metcon (No Measure)

4 rounds

1:00 Run or Bike

1:00 kipping C2B pull-ups

1:00 DU or DU practice

1:00 pistols
no measure, just keep moving and work on some weaknesses


Kipping C2B pull-ups


-banded pullups

ring row

pistols- work with a bench, curtsy


Grand Trunk CrossFit – CrossFit


4 rounds

:30 KBS

:30 BB front squat

:30 air runner

:30 strict T2B


laying front rack stretch

couch stretch


Power clean+hang squat clean+squat clean

power clean and squat clean come from the ground, while the hang squat clean starts above the knee
Every 1:30 x 7 Sets:

build to a heavy complex


Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans 115/85

7 Hang Squat Cleans

7 Squat Cleans
Rx+ 135/95

400m Run outside near power lines or can be 325m on air runner

choose a weight that you could cycle for 20+ cleans UB when fresh

-Single power cleans or small sets can set you up nicely for the harder 14 reps that follow


Grand Trunk CrossFit – CrossFit


4 rounds

:20 slow DB front squat

:20 DB shoulder press

:20 WB cleans

:20 tempo pushups 3/1/2


pigeon :60/each side

couch :90/each side

banded shoulder straight arm :90/arm


front squat/back squat

7/13 squat cycle
Alternating On the Minute x 10 (5 Rounds):

3 Front Squat (0-1:00)

6 Back Squats (1:00-2:00)…

Barbell: if this is your first time use 60-65%, if you did this last week and had success do 5-10lbs more


Metcon (Time)


Dumbbell Power Snatches (50/35)

Wallballs (20/14)

Directly Into…


DB Facing Burpees

Calorie Row
-complete all reps on the alternating DB power snatches and WB before moving on to the DB facing burpees and calories on the rower

-no rest between the first part and the second part

-great way to look at this rep scheme is to notice there are as many total reps in the 20-10 as there are in the round of 30

-think about going 15-15 or 20-10 to start things out


Grand Trunk CrossFit – CrossFit


3 Rounds:

20 Second Superman Hold

100 Meter Run to dumpster or air runner

10 AbMat Sit-ups

10 Ring Rows

5 Walkouts



Metcon (No Measure)

4 Rounds:

:90 sec Row + 3-5 Unbroken Ring Muscle-ups
not scored, get the practice of working through the rower then getting on the rings for MU, or getting on the rig for pull-ups

RIng MU substitutes:

3-5 Bar MU

4-7 C2B pull-ups (kipping)

4-7 pull-ups (kipping)

4-7 banded pull-ups (kipping)

10 MTC

Metcon (Time)

On the 5:00 x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar
-The goal with this interval work is to train large sets of T2B with an elevated HR.

-Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00

-Your score today is the slowest of the 5 rounds

-Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest


400m Run or 400m Row or 325m Air Runner


Reduce Reps

Feet as High as Possible

Knees to Elbow

Knees to Chest


Grand Trunk CrossFit – CrossFit


3 rounds

20 Second Handstand Hold

15 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press


with barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


:90/ side pigeon stretch


Sotts Press ( build to heavy 3 rep)

snatch grip
5 minutes


Snatch Balance (build to a heavy 3 rep)

5 minutes to find a heavy 3 rep


Snatch (5×5)

5 minutes total

5 Touch and Go reps every minute, (we are holding on to that barbell)

a good number is about 60% of your 1 RM, or do slightly more than you did last week


Metcon (Time)


Kettlebell Swings (53/35)

Thrusters (75/55)
-looking for KB and BB weights that you could complete 30+ reps unbroken when fresh

-With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy

-start smart on the 2 big sets and finish strong on the 3 smaller sets


Grand Trunk CrossFit – Barbell Club











Clean deadlift+clean










Grand Trunk CrossFit – CrossFit


foam roll/smash –

6 minutes



Metcon (Time)

Teams of 3

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

-complete the 3 round buy-in of running and biking before you move to the barbell

– teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit

if you’re modifying the weight

First 2 Bars: Light

Middle 2 Bars: Moderate-Heavy

Last Bar: Heavy